Kneeling Backward Hip Circles

Muscles worked

Setup

1. Start on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
2. Engage your core to maintain a neutral spine, keeping your back flat like a tabletop.
3. Distribute your weight evenly between your hands and the stationary knee.

How to do it

1. Lift one knee slightly off the floor and draw it toward your chest to initiate the movement.
2. Inhale as you rotate the knee out to the side (abduction) and then upward and backward in a large circular motion.
3. Exhale as you drive the heel toward the ceiling and bring the knee back down toward the starting position without touching the floor.
4. Perform the movement at a slow, controlled tempo, focusing on the quality of the rotation rather than speed.

Form checklist

• Keep your arms locked and shoulders packed to prevent the torso from tilting.
• Avoid arching your lower back as the leg moves behind you; keep your ribs tucked.
• Ensure your hips stay square to the floor rather than opening up to the side.
• Maintain a 90-degree bend in the working knee throughout the entire circle.

Pro tips

• Imagine you are trying to draw the largest circle possible with your kneecap while keeping the rest of your body frozen.
• Squeeze the glute of the working leg at the peak of the backward arc to maximize muscle recruitment.
• Press actively into the floor with your hands to maintain a stable base and prevent sinking into your shoulders.

Make it harder

• Place a light dumbbell in the crook of your working knee to add resistance to the glutes and hamstrings.
• Perform the movement with a straight leg to increase the lever length and significantly challenge core stability.

Frequently asked

What muscles does the kneeling backward hip circles work?

The kneeling backward hip circles primarily targets the abs, adductors, erector spinae, glutes, and hip flexors, and also works the obliques as secondary muscles.

What equipment do you need for the kneeling backward hip circles?

The kneeling backward hip circles requires no equipment — just your body weight.

Is the kneeling backward hip circles good for beginners?

Yes. The kneeling backward hip circles is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
• Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
• Wide Mountain HopIntermediate · abs, adductors, erector spinae, glutes, and quadriceps
• Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps